What is the minimum age for taking creatine (a dietary supplement) for muscle gain?

Minimum Age for Creatine Supplementation for Muscle Gain

The minimum recommended age for taking creatine supplements for muscle gain is 18 years, as creatine use is not recommended in individuals under 18 years of age despite widespread anecdotal reports of use in younger athletes. 1

Understanding Creatine and Its Effects

• Creatine monohydrate works by increasing phosphocreatine stores within muscle cells, enhancing rapid ATP resynthesis during high-intensity exercise 2, 3
• It improves high-intensity repeated sprint performance and enhances training capacity, promoting increased muscle strength, power, and lean body mass 2
• Supplementation typically increases muscle creatine stores by approximately 20%, which is critical for energy production during intense physical activities 2

Age-Related Considerations

• Despite recommendations against use in adolescents under 18 years old, studies have found creatine being used by middle and high school athletes at all grade levels 1
• Research shows that creatine use increases with age among adolescents, with 44% of 12th grade athletes reporting creatine use in one study 1
• Creatine use is significantly more common among adolescent boys (8.8%) than girls (1.8%) 1

Safety Concerns in Younger Populations

• The safety of creatine has not been well established in adolescents under 18 years of age 1
• Most research on creatine's effects has been conducted on healthy young adult males with mixed athletic ability and training status 4
• Limited information exists about potential health risks of creatine use in children and adolescents 1

Benefits and Evidence in Adults

• In adults, creatine supplementation has been shown to increase lean body mass, enhance fatigue resistance, and improve muscle strength 5, 6
• Creatine is particularly beneficial when combined with resistance training, leading to greater increases in muscle mass and strength than training alone 6
• For older adults, creatine may help counteract age-related decreases in muscle creatine, muscle mass, bone density, and strength 6

Standard Supplementation Protocol for Adults

• Loading phase: ~20 g/day divided into four equal doses (5g each) for 5-7 days 2, 3
• Maintenance phase: 3-5 g/day as a single dose for the duration of the supplementation period 2
• Lower dose approaches (2-5 g/day for 28 days) may be effective while avoiding increased body mass 2, 3
• Taking creatine with protein and carbohydrates (~50g of each) may enhance muscle creatine uptake 2, 3

Important Caveats

• The primary side effect in adults is a potential 1-2 kg increase in body mass, typically due to water retention or increased protein synthesis 2
• No significant negative health effects have been reported in adults following appropriate supplementation protocols 2, 4
• The decision to use creatine should be made carefully, especially for younger individuals, considering the lack of safety data in this population 1, 7

Conclusion

While creatine appears to be relatively safe and effective for adults, the current evidence does not support its use in individuals under 18 years of age. Parents, coaches, and healthcare providers should discourage creatine use in adolescents until more safety data becomes available.